Finding YOUR Best Workout

July 26, 2013
By : Retta

Warm-Up
Broad Jump to 100m
Karaoke facing BCBS to 200m
High Knees to 300m
Lunges to 400m
Then the same in reverse order

Strength
1. Goat 1**
5-5-5-5
**If your goat is a gymnastic movement treat it as a strength set–add load if needed. If your goat is conditioning rest 1 minute between intervals (400m run, 500m row, 50-100 dubs)

2. Power Clean
2-2-2-2

WOD
Run 400m
15 Goat 1
Run 200m
15 Goat 1
Run 400m
-Remember, if your goat is gymnastics add some reps. Decide before you start what number you think will best suit you and stick with it!

20 Comments

MikeJones

07/27/2013 @ 4:26 am

Tabata airdyne/245,255×1(second got on my head)/1445 3 bmu,12pistols
MikeJones

07/27/2013 @ 4:26 am

Tabata airdyne/245,255×1(second got on my head)/1445 3 bmu,12pistols
Andrea

07/27/2013 @ 12:02 am

Power clean: 195×2 210×1…pr. Was missing 210 so gave rest and was able to get it after wod.

Wod: 115 sq snatchx15 then 135 stohx15

Class wod: 13:48 rx
Andrea

07/27/2013 @ 12:02 am

Power clean: 195×2 210×1…pr. Was missing 210 so gave rest and was able to get it after wod.

Wod: 115 sq snatchx15 then 135 stohx15

Class wod: 13:48 rx
mattw

07/26/2013 @ 11:25 pm

yanked my hamstring in hockey wed night so no power ish for me today….couple wods w/jason.

6 min AMRAP
dubs- every miss 5 burpees (did about 50)

12 min AMRAP
5 C&J #175
10 Pullups
50 Dubs
2 burpee MUPs

4+10
mattw

07/26/2013 @ 11:25 pm

yanked my hamstring in hockey wed night so no power ish for me today….couple wods w/jason.

6 min AMRAP
dubs- every miss 5 burpees (did about 50)

12 min AMRAP
5 C&J #175
10 Pullups
50 Dubs
2 burpee MUPs

4+10
Petra

07/26/2013 @ 7:54 pm

Goat 1 – snatching: 65#. Just trying to get the technique right. Got some great tips from short-shorts-Schurko and Berretta. Making slow progress….
Power clean: 115#
WOD: 8:33 w/ 15 snatches @65#
Petra

07/26/2013 @ 7:54 pm

Goat 1 – snatching: 65#. Just trying to get the technique right. Got some great tips from short-shorts-Schurko and Berretta. Making slow progress….
Power clean: 115#
WOD: 8:33 w/ 15 snatches @65#
Schurko

07/26/2013 @ 5:11 pm

weighted Pull-up: 10# x 5
Power Clean: 265# x 2
WOD: 9:15 w/ 20 bfly pullups lost it at the end
- Kenny "F'n" Powers
  
  07/26/2013 @ 5:40 pm
  
  damn….265. I need help
Schurko

07/26/2013 @ 5:11 pm

weighted Pull-up: 10# x 5
Power Clean: 265# x 2
WOD: 9:15 w/ 20 bfly pullups lost it at the end
- Kenny "F'n" Powers
  
  07/26/2013 @ 5:40 pm
  
  damn….265. I need help
DePrizio

07/26/2013 @ 3:48 pm

warm-up: done
weighted pull-up: 15 x 5
power clean: 205×2
WOD: 9:51 w/ 30 pullups
DePrizio

07/26/2013 @ 3:48 pm

warm-up: done
weighted pull-up: 15 x 5
power clean: 205×2
WOD: 9:51 w/ 30 pullups
Kenny "F'n" Powers

07/26/2013 @ 1:47 pm

warm up sone
Power snatch: 125 concentrating on form
Power clean: 195 (x2) I can’t seem to get past that. I can get the bar almost to my neck with 205 but im mental and can’t seem to figure out how to fire my elbows through. Bla
WOD: 8:40 w/ 15 power snatch @ 115
Cash out with Gill crushing GHD’s w med ball and some back extensions
Kenny "F'n" Powers

07/26/2013 @ 1:47 pm

warm up sone
Power snatch: 125 concentrating on form
Power clean: 195 (x2) I can’t seem to get past that. I can get the bar almost to my neck with 205 but im mental and can’t seem to figure out how to fire my elbows through. Bla
WOD: 8:40 w/ 15 power snatch @ 115
Cash out with Gill crushing GHD’s w med ball and some back extensions
Crowley

07/26/2013 @ 1:15 pm

warm-up: done
weighted pull-up: up to 45×5
power clean: up to 235 TnG
WOD: 7:47 w/ 25 bfly c2b
cash-out: front squats up to 245×3
- Kenny "F'n" Powers
  
  07/26/2013 @ 1:43 pm
  
  yea buddy!
Crowley

07/26/2013 @ 1:15 pm

warm-up: done
weighted pull-up: up to 45×5
power clean: up to 235 TnG
WOD: 7:47 w/ 25 bfly c2b
cash-out: front squats up to 245×3
- Kenny "F'n" Powers
  
  07/26/2013 @ 1:43 pm
  
  yea buddy!